Blood sugar levels are elevated but not high enough to be diagnosed as diabetes in people with prediabetes, a condition that develops before the disease is officially diagnosed as such. However, it is not unavoidable to progress from prediabetes to diabetes in the long run. The risk of diabetes can be reduced by a variety of measures.
Here are 9 ways to ways to prevent diabetes:
1. Cut sugar and refined carbohydrates from your diet.
Sugar and refined carbs raise blood sugar and insulin levels, which can eventually lead to diabetes. White bread, potatoes, and a wide variety of breakfast cereals are all examples of refined carbohydrates. Opt for complex carbohydrates like vegetables, oatmeal, and whole grains instead of refined sugars.
2. Quit smoking
Whether or not you’ve used tobacco in the past, as a result of increased insulin resistance, smokers may be more likely to develop type 2 diabetes. Over time, it has been shown that quitting smoking lowers one’s risk of developing type 2 diabetes.
3. Watch your portions
Reducing insulin and blood sugar levels, as well as the likelihood of developing diabetes, can be accomplished in part by avoiding large portion sizes. People who are predisposed to diabetes have higher blood sugar and insulin levels when they consume large quantities of food all at once.
4. Aim for 30
Spend 30 minutes a day, five days a week, being physically active by walking, dancing, lifting weights, or swimming. Sitting for the majority of the day means you have a sedentary lifestyle. It’s time to get up and move around.
5. Drink water
When it comes to controlling blood sugar and insulin levels, drinking water instead of other beverages could be beneficial. Avoiding sugary, preservative-laden, and otherwise unnecessary beverages is easier when you drink water exclusively.
6. Eat fiber
Having a healthy digestive system and losing weight can be achieved by eating a diet rich in fiber. Your risk of diabetes may be reduced if you consume enough fiber at each meal to keep your blood sugar and insulin levels stable.
7. Try to lose excess weight
You may be at greater risk of developing type 2 diabetes if you are overweight or obese.
Insulin resistance, inflammation, pre-diabetes, and type 2 diabetes are all linked to visceral fat, which is excess weight in your midsection and around your abdominal organs.
If you have pre-diabetes, overweight, or obesity, losing just 5% to 7% of your body weight can reduce your risk of developing type 2 diabetes. Among more than 1,000 people with a high risk of developing type 2 diabetes over the course of two years, a randomized trial found that weight loss, exercise, and dietary changes all reduced the risk of the disease by 40% to 47%.
There are numerous ways to lose weight in a healthy way. A good place to start is by assembling a plate of non-starchy vegetables, lean proteins, complex carbohydrates, and healthy fats.
8. Minimize your intake of highly processed foods
Having a lower intake of highly processed foods improves a variety of health outcomes.
Processing is a common practice in the food industry. Plain yogurt and frozen vegetables are two examples of processed foods that are not necessarily unhealthy.
However, highly processed foods are subjected to far more processing and often contain added sugars, unhealthy fats, and chemical preservatives, making them more unhealthy. Hot dogs, chips, frozen desserts, sodas, and candy bars are all examples of fast food.
Those who eat a diet high in ultra-processed foods are more likely to develop type 2 diabetes. Reducing your intake of pre-packaged foods that are high in vegetable oils and refined grains may lower your risk of diabetes.
The anti-diabetes effects of whole foods like nuts, vegetables, and fruits may be a contributing factor. The consumption of whole foods, as opposed to processed foods, was found to reduce the risk of diabetes by 30% in one study.
9. Drink coffee or tea
If you want to avoid diabetes, it’s a good idea to include coffee or tea in your diet, according to research.
Type 2 diabetes risk is reduced by up to 54% by drinking coffee every day, with the greatest benefit being seen in those who consume the most caffeinated beverage.
Type 2 diabetes was found to be reduced in people who drank green tea on a daily basis, according to another study. Polyphenols, antioxidants found in coffee and tea, may help protect against diabetes, according to research.
You can either serve these drinks straight up or with a little milk. This can lead to an increase in blood sugar levels and a decrease in the health benefits of the food.